The meal plan tester for this week is:Eric Warne from Marshall, MN. Eric works as a Chiropractor in Marshall and grew up with the dream of being a doctor in his home town. He works out at Crossfit Marshall and also in his garage gym. He has an English Springer named Duke who is his garage training buddy. Besides work and CF, Eric enjoys outdoor activities such as, fishing, camping, hunting etc…, playing music for his church, he plays guitar and drums, he enjoys cooking, and mostly just being active. “I have a hard time being lazy for too long,” says Eric.

Here are a few pics Eric:

15.30 Groceries
Beef Stew Ingredients in the Crock Pot
Stir Fry Veggies
Apple Raisin Country Style Ribs

Thank you Eric for all your hard work with putting together this weeks meal plan! You did a great job with each meal and I am sure you are happy to have stock in your Paleo Bank Account. Keep up the good work and enjoy the remainder of your MN summer!

As we finished out this last week in Carson at the CF Games, Nick read us a poem all about the word “CAN.” I think in life, the word “can’t” is used more often than “can,” and I’d like to encourage you all to try to eliminate “can’t” from your vocabulary. We all have the ability to do anything we put our minds to and succeed above and beyond our wildest dreams.

When it comes to time in the kitchen, preparing and cooking meals that will help us fuel our bodies for the day, week, month, etc., “I can” should be the attitude you attack the project with. Somethings may be new to you, or seem difficult, but once accomplished, it gives you a sense of pride that you were able to tackle a meal you didn’t think you could make.

After 8 days in the tent kitchen at the Stub Hub Center, helping to prepare and set-up over 15,000 meals to feed the staff and volunteers at the games, I am feeling as if what seemed like an impossible task at the time, is now just a notch on my belt of accomplishments. Long hours each day and little sleep each night was an equation for disaster as we pushed our bodies to their limits. In the end, it made me a stronger person, I learned how to push through the pain, and now I know “I CAN” do anything that I set my mind to. These new lessons I will carry along with me through the rest of my life.

“Keep It Paleo!”

Your Pal,

Sister Katie

This is a large portion of the crew that worked hard all week in Carson, CA.


Approximate Meal Plan Cost As Prescribed:

Chain grocery store (Kroger): $145.00
Warehouse store (Costco or Sam’s): $130.00

The amount you will spend will depend on your geographic location and how much you rely on bulk purchases. As an example, you can get 1 quart of extra light olive oil at Kroger for $19.99 or you can get 4 quarts at Costco for $16.50. You follow? Meat and produce will also be less at the warehouse stores, but might require you purchase more than you’ll need for this plan.

Customize Your Plan and Shop It Up!

I have created a customize-able grocery list in the form of an Excel spreadsheet. Even if you’re not good with Excel, I’ve set it up in a foolproof way that even “The Jo!” could handle. Follow these instructions:

  1. Open the document and click on the tab at the bottom that says “Menu item & Ingredient Brkdown”.
  2. At the top, you’ll see the number “1” in bold just below each menu item. You can change this number to correspond with the number of portions that you’d like to make. Say you really like muffins and want 3 dozen, you’d change the “1” below Bacon Berry Muffins to a “3” and the grocery quantities will be updated.
  3. Click back to the tab that says “Meal Plan 15.9 Grocery List” and your quantities will be updated.
  4. Print out the grocery list.
  5. Compare what you need to what you have on hand and finalize your list. Then, head to the grocery store and make your purchases swiftly and efficiently.

Step-By-Step Instructions:

I want you to knock this out in one shopping session, two cooking sessions, and one short finishing session. I’ll explain these now, but want you to scroll down to read my notes on each meal below. They are listed under each picture.

In cooking session one:

  1. Prepare your Beef Stew with Green Chilis and Yams, place it in the slow cooker, set the slow cooker on a foil lined sheet pan, and place it in your garage to cook overnight.
  2. Prepare the Spicy Chicken Stir Fry. Eat a portion to fuel your cooking session. Package and refrigerate or freeze any leftovers.
  3. If you will need mayo for the BLT recipe, make it now. It can be done in less than 5 minutes.
  4. Prepare the Bacon Berry Protein Muffins. Bake and cool completely before bagging up and store in the refrigerator or freeze.
  5. Clean up the kitchen and pat yourself on the back for a day well done.

In cooking session two:

  1. Portion out your Beef Stew and refrigerate for up to one week or freeze for up to 6 months.
  2. Clean out the crock of your slow cooker and load it up with the Apple Raisin Country Style Ribs. Place the slow cooker on a foil lined sheet pan and set it up in your garage to cook overnight.
  3. Prepare the Honey Walnut Shrimp with Broccoli be sure to blanch and shock your broccoli first. Eat one portion and container up the rest.
  4. Clean up the kitchen and polish up that sink!

In finishing session:

  1. Portion out the Ribs and refrigerate for up to one week or freeze for up to 6 months.
  2. Prepare the Spicy BLTs and enjoy this tasty meal now. Don’t forget about the mayo you made on day 1.
  3. Sit back and take it all in. Your Paleo Bank Account is stocked and you are ready to rock the CrossFit Open! You are a Culinary Ninja who is ready to tackle life with energy, clarity, and confidence. Be sure to tell your friends about!

Beef Stew with Green Chilis and Yams

Notes: This tasty and hearty Beef Stew is a quick crock pot recipe that can be thrown together in no time.

Apple Country Style Ribs

Notes: Apples, raisins and onions, Oh My! Toss these items in your crock pot along with some ribs, bay leaves, Super Radical Rib Rub (the recipe for the rub can also be found under the Super Radical Slow Cooker Ribs and Sweets) and apple cider vinegar and turn that baby on. It doesn’t get much easier than this!

Spicy Chicken Stir Fry

Notes:  This recipe is quick and easy and has become a staple to all testers whom have chosen it so far this year.

Honey Walnut Shrimp with Broccoli

Notes: One of the more expensive meals to make (due to the shrimp and walnuts) for the portion size, this recipe is so good, your wallet won’t mind one bit 🙂

Spicy BLTs (Bacon, Lettuce, Tuna) with Avocado

Notes: This selection is new to the meal plans, but one of the first recipes on the website. It is super easy and fast to make as long as you have the mayo already on hand. If you don’t, the mayo only takes about 5 minutes to mix together and is found on this weeks grocery list and recipe compilation as always. If you don’t need to make a new batch, be sure to change the 1 to 0 on the ingredient list tab to eliminate the ingredients.

Bacon Berry Protein Muffins

Notes: These tasty little snacks are a great breakfast alternative for any day of the week. Any type of protein powder you may already have should work just fine.

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